A. Abs and Heart Rate Work:

15-10-5, not for time

Calorie Assault Bike/Ski Erg

GHD Sit Ups or Weighted Sit Ups as appropriate

B. Technique Review: How do you build towards a HSPU?

C. Coach lead squat therapy and weight warm up

D. “The Last Duel”

Back Squat 3-2-1-3-2-1-3-2-1

Rope Climb 1-2-3-1-2-3-1-2-3

Handstand Push-Up 3-6-9-3-6-9-3-6-9

Superset style. Not for time. 30 min cap. 

L3: 85% 1RM

L2:70-75% 1RM, Rope Climb and HSPU scale as appropriate. 

L1: Coach determined weight (close to something you would do for a heavy set of 4)